Effective Fat Loss: The BEST way to do it

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Effective Fat LossThe BEST way to do it

• Rob Davenport
• Afloat Fitness Director
• 8 JAN 02

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Weight Gain Energy Balance

• Causes of weight (fat) gain
• Caloric intake above current energy need
• Energy expenditure below caloric intake
• Combination of both
• Energy Balance
• Neutral - weight is neither gained or lost
• Positive - weight gain (fat and/or LBM)
• Negative - weight loss (fat and/or LBM)

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Neutral Energy Balance

• Weight maintenance
• Calories in and energy out are equal.
• Weight is neither gained or lost.
• Body naturally strives for this equilibrium state.

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Negative Energy Balance

• Weight Loss
• Caloric intake below current energy need.
• Energy output above current caloric intake.
• Combination of both.

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Energy Intake

• Anything with calories provides energy.
• All excess calories are stored in the body as
• FAT - (adipose tissue)
• Glycogen - stored carbs in muscles and liver
• Excess carbs are stored as fat
• Stored energy (fat) is used during a period of
  energy deficit.

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Components of DailyEnergy Expenditure

• Basal metabolic rate
• Energy needed to maintain life (heart rate,
  breathing, etc.)
• Thermic effect of food
• Energy used for food digestion absorption
• Work/physical activity
• All other daily activity

• 60-75 of daily EE
• 10 of daily EE
• 15-30 of daily EE
• Impacted by lifestyle

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Estimated Daily EE Calculation (BMR x activity
level)

• Basal metabolic rate
• Men (18-30)
• 6.95 x BW (lbs) 679
• Men (31-60)
• 5.27 x BW (lbs) 879
• Women (18-30)
• 6.68 x BW (lbs) 496
• Women (31-60)
• 3.95 x BW (lbs) 829

• Activity level
• Very Light 1.2
• seated/standing activities
• Light 1.4
• walking, stretching, golf
• Moderate 1.6
• jogging, biking, carrying
• Strenuous 1.9
• activities at 60-75 HR
• Exceptional 2.3
• activities 75 HRmax

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Primary Fat Loss Methods

• Diet only
• Caloric restriction to create energy deficit
• Weight loss is mostly water/muscle and temporary
• Exercise only
• Increased activity to create energy deficit
• Increased activity level needs to be permanent
• Combination of exercise and diet
• Research shows this is best method!

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Best Practice for Weight Loss

• Combine increased level of activity exercise
  with moderate caloric restriction.
• Determine your daily EE and strive for a 1-2
  pound/week weight loss rate until goal.
• If youre not losing weight (1-2lbs/wk), then
  increase activity and decrease calories.
• Add weight training to your exercise program.
  It increases your BMR!!!

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Program Example

• Male 32yrs 25 body fat weighs 200lbs
• Goal is 18 body fat 183lbs (17lb loss)
• BMR 5.27 x 200lbs 879 1933 Calories
• Activity level 1.2 (he doesnt exercise)
• Daily EE 1933 Cals x 1.2 2320 Cals/day
• Plan of action lose 2lbs/wk for 9 weeks
• Decrease caloric intake by 350 Cals/day
• Increase energy expenditure to 650 Cals/day

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Program Example (cont.)

• We are creating an energy deficit of 1000
  Cals/day to lose 2lb/fat/wk 7000 Calories
• One pound of fat is equal to 3500 Calories
• 350 caloric restriction 1 soda candy bar
• 650 caloric expenditure 45 minutes of moderate
  intensity cardio exercise combined with increase
  daily activity
• walking for errands and commuting on bike.